Adding Chains or Bands When You Bench Press Can Blow up Your One-rep Max

Adding Chains or Bands Can Blow Up Your Bench Press One-Rep MAx
James Michelfelder / Getty Images

If there’s one thing fit guys love to do, it’s brag about how much they can bench.

But if you’re feeling less than proud of your one-rep max, don’t stress. There’s a simple adjustment you can make with your training to bump up your bench press in just a few weeks time.

Start pressing with bands—or, if you’re really hardcore, chains. Rugby players who bench pressed using those tools raised their one-rep max more than guys who used just weights and the bar, according to a study published in the Journal of Strength and Conditioning Research.

So next time you hit the bench, grab a pair of chains—and a spot—to boost your bench press and make you look like a total badass.

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